Comparing Nutrients in 5 ounces Enriched Regular Long-grain White Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Energy	18% 517kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	77.6% 101g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.039% 0.028g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	NA	38g per day for Men 19-50 years
Protein	18% 10g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82% 327μg	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	87% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	76.4% 6.1mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	186% 4.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.3% 163mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Durum Wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Regular Long-grain White Rice versus 5 oz of Durum Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched Regular Long-grain White Rice vs Durum Wheat:

• 5 ounces of Enriched Regular Long-grain White Rice have 1.4 times more Vitamin B1 and 5.4 times more Vitamin B9 than Durum Wheat.
• While 5 oz of Durum Wheat contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat provide similar amounts of Vitamin B5 per five ounces.
• Both Enriched Regular Long-grain White Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched Regular Long-grain White Rice vs Durum Wheat:

• 5 ounces of Enriched Regular Long-grain White Rice have 1.2 times more Iron than Durum Wheat.
• While 5 oz of Durum Wheat contain 2.5 times more Copper, 5.8 times more Magnesium, 2.8 times more Manganese, 4.4 times more Phosphorus, 3.7 times more Potassium, 5.9 times more Selenium and 3.8 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Durum Wheat contain 3.7 times more Fat, 1.5 times more Omega 3, 6.4 times more Omega 6 and 1.9 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6